Single arm tricep pulls7/10/2023 ![]() ![]() Grab the dumbbell with your right hand, and pull it up toward your chest. Make sure your shoulders are over your wrists, and your heels are reaching toward the back of the room with your abs engaged. Plank tricep kickbacksĬome into a plank position with one dumbbell in the center of your hands. Alternate arms, performing 10 repetitions on each side. With your back straight and core engaged, keep your hips and shoulders square to the floor as you drive your left elbow up toward the ceiling into a row. Then push up into a plank position or a modified plank position on your knees. In tabletop position grasp a dumbbell in each hand. Renegade rowsīefore you set up in a plank position, come on to all fours and place a dumbbell on either side of you, next to your shoulders. Alternate right and left for a total of 10 repetitions to each side. ![]() Alternating tricep kickbacksĬome into the same position as the tricep kickbacks above and repeat the same motion except with one arm at a time. Come back to the row position and then repeat the kickback 10 times. ![]() From here, keep the elbows stationary and extend the forearms back into the tricep kickback. Hug your elbows into your sides and pull your elbows up into a row. Hinge at the hips so that your chest is tilted down toward the ground. Hold one weight in each hand and let your arms hang down at your sides. Stand with your feet hips-width apart, knees slightly bent. Here are 12 dumbbell tricep exercises to tone and strengthen the back of the arm. They help to stabilize your shoulders when you lift things over your head and they help move your arms backward. The different heads help extend your elbow by moving the forearm away from the upper arm. They’re the largest muscle group in the arm and run from the shoulder down to the elbow. The triceps are actually made up of three parts: the long head, the lateral head and the medial head. Having strong triceps can also help to stabilize the shoulder joint and assists with movements in the hand and forearm. Strengthening and toning the triceps creates a balanced physique in the upper body and also, and more importantly, helps with shoulder stability, upper-body strength and even rotation of the arm. ![]()
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